>>77200435
13 second 100 meter
60 second 400 meter
6:30 minute 1 mile
23 minute 3 mile

>>77200435
resting hr under 60
1 year without an injury
hrv in the triple digits
VO2 max over 50

Bonus get it all in less 6 hours a week.

>>77200445
60 second 400 is wayyy harder than the other 3

>>77200461
I would say the 23 minute 3 mile is ack-shilly hardest, but I'm not victim weight and my ACTN3 proteins work properly, kek.
>t. best 3 mile around 25 min, have done other three

>>77200461
Depends on your body weight.

Sub 2 hour half marathon. Being attainable by basically anyone able bodied and taking a year or two of dedicated training to achieve

The sub-20 5k is the ultimate test that ANY able-bodied 16-40yo man should be able to achieve at some point in their life, regardless of height or weight

>>77200483
so an American 3pl8 bench

>>77200435
i do all 3 in rotation for decades, also lift weights, i tried to keep swimming in even bought a mp3 for swim but its boring and i just do run and lifts now and sometimes bike

>>77200483
The best I ever did when I was running regularly was like 29 minutes lol.

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>>77200435
I was also wondering but in terms of distance only. I mean it feels like being able to run 5 k at any speed comfortably should be every runners first goal, then work towards 10. And then it seems like that regardless the skill level most people either spam 5ks or 10ks, with occasional longer runs.

I wonder what these magic distance numbers are for swimming and cycling and rowing. For swimming I usually go for 2k and for cycling 40k. I'd like to get into rowing but I don't know what's a base distance I should aim for.

>>77200574
Distance is easy if you're jogging along at victim pace and fueling regularly.
Once you reach the base fitness to run a 10k without stopping you can practically extend that to the half marathon straight away and then a marathon with a bit more training and fueling practice.
Actually running them fast is another story.

>>77200483
I personally found a sub20min 5k to be harder than hitting 2/3/4/5. Only time I did it was moving from Idaho (high elevation) to Wisconsin (low elevation). Had to take advantage of the greater available oxygen to do it

>>77200469
23 min 3 mile isn't hard unless you are freakshow fat. I got a 22 min 5k in a year starting from nothing. I started at 120kg and got down to 95kg

>>77200445
these are entirely unrealistic.
7 minute multiple miles at adult weight is rough m8. you feel like an elephant every step and it's unsustainable for long term lifestyle changes where it would force you to lose weight to get better.

t. runner and hiker at 220lbs for 20 years
i am the heaviest guy in every group, stamina dictates I can go as far as the strongest in any group, but speed is a completely different factor.
You're basically asking for the 0.1-0.5% of humans past 200lbs and that is not comparable to 1/2/3/4 which is top 1-5% of the human population. No matter how big or small you are, you can reach 1/2/3/4.
Depending on how big or small you are 1/2/3/4(cardio) with these metrics is super genetics.

>>77200435
Going to use running as our indicator metric.
>60-120s (30 minutes) at sprint BPM.
Size is irrelevant and your ability to actually sprint for multiple minutes is the basic measurement.
>2 mile sub 15 minutes
bare minimum sustained cardio measurement for men
>25 mile hike (no breaks, must be moving, but no time limit any speed)
>5 mile sub 45 minutes

seems pretty reasonable and 99% of the population cannot do it.

>>77200435
1 collapsed lung
2 skinny legs
3 marathons cancelled due to injury
4 heart attacks

>>77200620
4 plate squat with 2 plate ohp? bullshit

>>77200545
>>77200620
>30 minute 2 mile
>I personally found a sub20min 5k to be harder than hitting 2/3/4/5
Are you even fucking trying to run?

>>77200705
No not really. I only did it half assed for like 3 months and got bored.

>>77200705
>>30 minute 2 mile

>sprints
59.99 400m
>middle distance
5:59 mile
>VO2max
19:59 5K
>Long distance
2:59:59 marathon

>>77200435
It's hard to give a triathlon time, because elevation can vary from basicaly 0 to 1000m from on event to another. But it shouldn't be too hard to go sub 3h on a olympic triathlon.

>>77200445
>he thinks a 13s effort is cardio
lol, LMFAO even. No wonders your proposed time for a mile and a 5K are so fucking slow.

>>77200858
>marathon pace is only 15s/km slower than 5k
I know these are nice round numbers but some are clearly way harder than others.

>>77200674
>I am fat
Okay, we're talking about actual people here though.

>>77200858
>vo2 max
>5k
Do you even know what vo2 max is?

>>77200980
if you think 220 is fat you're either a turbo midge at 5'7'' or under 18 m8.

>>77200611
>Once you reach the base fitness to run a 10k without stopping you can practically extend that to the half marathon straight away and then a marathon with a bit more training and fueling practice.
I tried something like that and it nuked my knees lol. I had the cardio fitness to do a half but my muscular endurance wasn't up to par which lead to worse running form after ~13km and increased stress on ligaments and shit.

>>77200988
Do you know what vo2max intervals are?

>>77201021
You mean jogging.
You're using fucking buzzwords to explain JOGGING.
You are not doing "vo2max intervals" you are fucking running a 2 mile at 20 minutes but you are making it sound like something else so no one judges you on how average that really is.

>>77201001
if you're not fat, then sub 7 for multiple miles would not be rough

>>77200858
>middle distance
>mile

>>77201042
No you fucking retard I am referring to a decent standard that someone would run if they had good vo2max fitness, ergo a distance analagous to their 15-20 minute race pace.
2 miles is not 5km you uneducated fuckwit

>>77201047
>bro i weigh 140lbs I should know i'm so heavy
Anon, come on.
you're shitposting, you got called out on it.

>>77201053
Maybe you should fucking put it in freedom units, faggot. No one uses that redcoat shit.

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>>77201051
I can't tell if I'm replying to some ultramaratroon who thinks a mile is a sprint or some high school kid who gases out at anything longer than 200 metres

>>77201058
Yeah no I'm not gonna cater to fatties sorry bud

>>77201059
>metres

>>77201053
There is not a single runner on this earth that uses "VO2max" as a stand-in for "5k".
Are you autistic?

>>77201059
That's exactly what it is. Check the splits of runners (not (You)) of their 100 & 400m splits and see how that compares to your >sprint.

>>77201055
good job baiting me
well played

>>77201067
love you

>>77201064
What are you arguing here, this anon >>77201051 is implying the mile is not a middle distance event

>>77201055
no one said that shit how retarded do you have to be to start hyper fixating on weight?

60s 400m
5 minute mile
idk what else distance is gay

>>77201079
>saar saar I need you to calm down and do the needful saar
not my problem kid, you keep talking like that and you're going to be one zesty lipped faggot when i'm done with that mouth.

>4 hours monitoring a thread
oh this nigga is obese

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>>77200435
slow, relaxed walks in nature
a few sets of sprints or HIIT 1-2x a week
long distance cardio is cucked lol imagine doing that unironically
picrel is literally you

I never understood what 1/2/3/4 is, so I just assume it doesn't really matter.

>>77201239
1 plate ohp, 2 plate bench press, 3 plate squat, 4 plate deadlift. 1 plate is 20 kilos, but you have one on each side, plus the bar. So 1 plate overhead press is 60 kilos etc. Many people say if you do strength training you should strive to reach these numbers.

>>77201435
1 plate is 25 kilos

>>77200445
>miles
Can we get some real units over here

>>77201435
Its retarded because it's disconnected from the individual's body weight. It should be stated as multiple of bw instead.

>>77200469
Bruh a 23 minute 3 mile is mediocre by zogbot crayon eater standards

>>77200469
Are you dumb? The 23 minute 3 mile is by far the easiest here. A 25 minute 3 mile is nothing special at all. That's slower than a 5 minute pace for less than 5km, barely intermediate.

>>77200445
OP asked about cardio, not running. Sprinting isn't cardio

>>77200445
I ran a 6 minute mile as an untrained chid in 5th grade

Highest level in the base table (non-athletes) of Cooper's test
So ~3 km in 12 minutes if you are in your 20s 30s

>>77201666
there's only 2 types of countries:
>Landed a man on the moon
>Uses the metric system
eurofaggot

>>77202159
>>Landed a man on the moon
Never happened but keep seething :)

>>77200445
100m isn't aerobic. 400m is to a point, but won't feel like it if run properly.
Problem with running is that talent, bodyweight and age have a huge influence on performance, which is why people get so caught up in VO2 numbers.
Maybe have something like:
1. Continuous run 30 mins/
2. Continuous run 1 hour
3. 5k @ 50 ml/kg.min equivalent race result (there are tables out there)
4. 10k @ 65ml/kg.min equivalent race result.
I knew/know athletes who could knock out a stupidly fast 800/1500s but would suffer over 10k, others running mid 60s half marathons that would struggle to break 2 for 800. Both groups extremely fit.

>>77201435
Thanks for explaining. Now I will just assume I am stupid. Plus, there's probably a better system.

1 hour stair climbing
2 hours of swimming
3 hours of jogging
4 hours of biking

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>>77202892
very nice

>>77201001

220lbs is absolutely overweight unless you are like 6'6" and/or completely jacked/geared up. Post bodyfat percentage.

>>77200445
tf is a mile

>>77203088
pretty good bait. almost got me

>>77200435
underweight/bad skin/balding/insufferable

>>77200674
>>77201001
sorry bud, you’re fat.
second opinion is in.

>>77200693
I stopped trying to improve my squat after a while
My ass was literally getting cartoonishly large

>>77200435
having zero upper body strength/sucking cock/telling people to kill themselves for running a 25:00 5k/spam reposting your highschool times on the internet when you're balding, wasting, bitchless, friendless, and in your 30s

>>77204903
yeah giant legs and ass make no sense on a man
if you can squat 3plates you’re already in danger of cartoon mode legs that make your penis look tiny

>>77201666
yeah here's one, 2 world wars we had to bail you out of.

>>77204903
I have a friend who's a massive gymhead. He has a fuckin dumptruck ass, not even being homo it's just impossible not to notice. I get why you stopped.

>>77201435
>counting the bar

surely you're trolling..?

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>>77204904
now say that without running out of breath

Swimming by an order of magnitude is first simply because it's mainly a white exercise since blacks and third worlders can't swim so you don't have to fear for your life while doing it

>>77200435
>wearing girl clothes/being gay/swallowing a load/being good at makeup

>>77205206
Hwytes were breaststrokecels until the coloured man taught them how to swim freestyle.

>>77204914
>yeah here's one, 2 world wars we had to bail you out of.
Who are you referring to by 'we'? Of the countries involved in WW1, only the british empire and the US were using the imperial system (as far as I know). The british struggled as much as anyone else, and the US barely participated in the war.

>>77205238
>>yeah here's one, 2 world wars we had to bail you out of.
>Who are you referring to by 'we'? Of the countries involved in WW1, only the british empire and the US were using the imperial system (as far as I know). The british struggled as much as anyone else, and the US barely participated in the war.
you dont have to do this

>>77200435
4 blown up tendons
3 clogged arteries
2 destroyed knees
1 cardiac arrest

>>77205238
USA ends wars which is why we tend to come in at the end. We used to at least. Recent ones have been clusterfucks. I ain’t gonna posture nationalism anymore I was pissy when I wrote that and it doesn’t even matter really. Shit happened before any of our time.

>>77205397
You forgot
>0 upper body strength

>>77200483
Yes this is fair. Something you have to put effort in achieve but is is doable by anyone

>>77201239
number of pl8s for a given lift
1pl8 overhead press (135lbs)
2pl8 bench press (225)
3pl8 squat (315)
4pl8 deadlift (405)
It is both simple to remember but also that these numbers are reasonably achievable to 90%+ of the male population within 2 years of natural training and dieting (as low as six months with any physical history and natural bulk) but really only the top 5% of men are capable of doing it as they're the ones who have put the effort into it
So it would be what different cardio exercises and runs that are reasonably achievable for the majority of the male population within a couple years of practice.
The constant suggestions of sprints and marathons as opposed to any kind of olympic laps or rucking/hiking shows how roon brained people are. The 4 different compound lifts are all chosen specifically because their combination covers the entire body, working different muscles and skillsets, making every single cardio test a different kind of run is dumb. At a certain point the sprints aren't even a test of cardio fitness.

you know nobody on /fit/ actually does cardio (or even works out) where people are saying a sub 20 5k is equivalent to 6-12 months of weightlifting to get 1/2/3/4
Less than 2% of the world population is capable of this, anyone whose ran for longer than a week understands the time, work and mental fortitude needed to even get close to a sub 22

If you can’t run a marathon in under 3 hours you aren’t /fit/
Simple as

>>77200988
You run a 5K near your VO2 Max

>>77200435
why does every cardio fag look like a twink?

>>77206740
As I understand it using your cardio ability without making up for the weight loss with more carbs and protein makes you lose both fat and muscle mass.
polls.io/cnjrb/vote
And the TOP-tier marathon runners and sprinters deliberately keep themselves thin to be lighter.

>>77200973
>>he thinks a 13s effort is cardio
>lol, LMFAO even. No wonders your proposed time for a mile and a 5K are so fucking slow.
Bro, it's a fucking 1/2/3/4 thread. The times aren't meant to be impressive, they're meant to be "entry level cardio goals where, when achieved, you might be able to say you run a little bit".

You just outted yourself as a DYEL twink if you thought it was meant to be difficult goals, and not something you can accomplish within a year of starting.

>>77206740
It is because the Internet has rotted your brain.

>>77208553
roflmfao

>>77200435
your mom
your sister
your girlfriend
my wife

>>77202159
>Still believing a 70 years old lie
Also NASA uses metric you illiterate clown, the imperial is for the goycattle